1 runner posted at OTB to get in a few Sunday morning miles. After waiting around an extra minute or two hoping for a LIFO YHC hit the streeets around Midlothian. A short loop was initially planned but an exploration of local neighborhoods pushed the mileage closer to 6.
YHC considered not posting a BB but in the end, wanted the Big Data credit.
Two posted at Urban Farmhouse and decided to do the normal loop in reverse. Somehow there was more uphill to this run that the original way. Maybe that’s not the case but the hill towards the end was unexpected. YHC does not remember going down that one on the way out. Great to run with Honeymoon on the first real run since BRR, felt good to get some miles in. What’s the next race?
Quick coffeeteria after the run before heading out to enjoy a beautiful Sunday. Off the books is still on for anyone that wants to join us early on a Sunday.
5 redwoods gathered in the Bettie Weaver parking lot on a sunny and 70 morning for a jump start to their Friday.
THANG
Mosey to the court behind the school for a warmup of DQ, SSH, IW, good form merkins, and good form flutter kicks.
Mosey to the end of the bus loop – merkins, slow lunges in cadence and burpees in 6-count cadence.
Mosey down the road to the front of the high school. Squats (touch your ankles), merkins, freddie mercuries. Run to the bus parking lot, lunges, burpees, find a curb for split squats. Mosey to the end of the lot, merkins. Sprint the road across the back and mosey to the turnaround. More squats and burpees. Across the hidden bridge that leads behind the football stadium and around to the pull up bars. 4 rounds of 3 dead hang pull ups/10 reverse lunges. Mosey to the parking lot for merkins, slow Freddie’s, split squats. Sprint across the parking lot to the poles. Slow leg raises in cadence. 5 burpees OYO then run up the hill and across the field.
Mary w/ Crunchy frogs, 1-leg APD, American Hammer. End with 10 slow and good form merkins.
NMM
This was a workout in the mold of Toga and Conspiracy, low on the total reps but high on good form. All of the PAX crushed the workout, as expected with Valet and Jenny Craig easily following the form recommendations. The new bridge found behind the school is a good shortcut from the tennis courts to the pull up bars that could come in handy later. While we didn’t use the lights as torture devices, a la Gumbo, there were plenty of lit locations to use around the school for the various stops in the string of pearls.
Keeping the PAX together and working on form were the 2 main goals today. The consensus was that 750 of any given exercise is a beast of a workout, but 75 can be just as beneficial if good form is kept. After the first round of 6 count burpees Mr. Roper realized that the slow count is much harder than quick OYO version. Wheelbarrow noted he is working on a personal pull-up challenge. YHC will be happy to help out with adding some pullups to the Q whenever the opportunity arises.
Great start to the Friday men, thanks for the opportunity to lead.
As BRR approaches 4 pavement pounders headed out toward Gumbo’s house on a rollercoaster of fun. The route was the Rollercoaster into River Downs, back to Gumbo’s cul-de-sac and back home. Add hills where desired to double back or cut short as needed.
Had YHC listened to the latest podcast before the run I may have backed off and and talked to Lugnut about the tactical driving experience. I have not made it through the whole thing but the first half created a lot of questions I wish I had before the run. Wedding Singer is ready for the BRR, whether he knows it or not, he’s looking the part. He’s also hoping the weather down there is more like New England last week and not the soupy mess we ran through this morning. Honeymoon tried to coax Wilson out this morning but he seems to be taking lessons from Lockjaw and is in taper mode after going strong last month.
The eclipse is today in case you haven’t heard. Be safe. Also, take a note from Lab Rat when running in the dark, try to wear lights, light colors, reflective vests, etc.
2 strong runners discussed Wilson’s fartsacking tendency on Sundays before heading out for a sunny and 70 run around Midlothian.
The run was down Charter Colony to Tomahawk Creek Middle, run around the school to check out the new AO. Lots to do there, it’ll be a good one. Back down Charter Colony with an added loop around John Tyler Community College. Back to Urban Farmhouse with a loop around the parking lot to get to an even 7 miles.
Good coffeteria today with Honeymoon. Looking forward to football season and some oysters this fall.
7 faithful boot campers and 1 rogue runner posted for an empty Q sheet TwinTeam beat down. As everyone rolled in no one claimed the Q so YHC took over and the fun began.
THANG
Mosey to the bus loop turnaround for warm up of SSH, Helicopters, Imperial walkers, alternating shoulder taps, FK and hand release merkins.
Mosey to the hill beside the school for Jacobs ladder. 1 burpee at the top, 1 merkin at the bottom, repeats to 7. Across the field for pole smoker Indian run x3.
To the track for a Miracle Mile. 25 merkins run a lap, 25 squats – lap, 25 plank jacks – lap, 25 freddie mercuries – lap. Mosey to the pull up bars. 5 pull ups, run to sidewalk 10 box cutters, repeat, add 10 monkey humpers. Mosey back stopping for a quick bear crawl across part of the field. Mary and ring of fire.
COT
At 0528 it was Tobit, YHC and the 2 2nd timers, the other 4 rolled in with little time to spare. YHC was hoping someone signed up to Q but it stayed blank overnight so YHC took the lead. Great to see Reservoir and Jenny Craig out for a second post this week. Hope Reservoir’s back is doing alright, he smartly modified the Miracle Mile to reduce the pain. When YHC told everyone to ‘grab a pole’ and Reservoir proclaimed “Not the first time I’ve heard that”. We appreciate the candor but we don’t need all the secrets of your personal life, at least not week 1. Jenny Craig crushed the Jacobs ladder and told YHC that F3 should help him mix it up with his football playing teens at practice. Mr. Roper continues to roll strong in crocs and has developed an innate ability to tune out Honeymoon’s EHing for him to take a Q. He’ll come around soon enough. Honeymoon reluctantly gets Big data credit for posting but running since it is BRR season. We may need a corporate ruling on whether that will fly after BRR.
YHC threw in some running as encouragement for those on the #runningsucks bandwagon to sign up for a Q. Tobit is not in that crowd he seemed to especially love the Miracle Mile, running away from the PAX. We’re going to have some fun with his Qs coming up. The Miracle Mile was an on the fly activity this morning but will certainly make a comeback, maybe with varying reps It was a pleasure to introduce some of the more awkward looking exercises to the 2 newer PAX. Box cutters, Monkey Humpers, Rosalitas and APDs are all spectator favorites I am sure, I cannot confirm since I am usually a doer not an observer.
A pleasure to lead this group of men as we head into the weekend. As mentioned in the COT, here is a link to the suggested reading from our brothers in Charlottesville. https://backblasts.f3rva.org/2017/08/16/darkness-cannot-drive-out-darkness-only-light-can-do-that/
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3 BRR trainees posted at RiverRun for some early week hills on a sunny and 70 morning.
The route is the standard Riverton into Tarrington, Ashwell Loop down Twin Team. Only this time instead of adding a loop around the school, add Twin Team until time is up. Unfortunately we only got 1 time up Twin Team before it was time to head back to the VSF.
Quick countarama/namearama to get the PAX off on their day.
We almost lost EF Hutton in a hole coming through the gap in the woods. It was a new location Honeymoon had found. No evidence that he was trying to sabotage the Richmond BRR team. Good thing EF Hutton is ok, YHC watched him almost go down and had visions of Swirly’s ankle. May need to trim the bushes to get through the usual location.
As far as I know we are still looking for a runner or two for BRR. See TYA if you enjoy having fun on weekends.
5 determined men eschewed the fartsack for a SOJ takeover Q at Green Acres. The weather was a cool 62 degrees, perfect for a morning of putting in some work to get better.
THANG
Mosey to the bus loop for a warm up. 10 burpees OYO, SSH, DQ, Hillbillies, Alternating shoulder taps, LBC.
Mosey to the fields (the size of this field puts others to shame) for a Round and Round. Here’s how it goes. Using the light poles as markers, start at the corner do 5 burpees, run down the sideline to the first light pole 5 more, repeat for a total of 4 light poles on one side, cross the field and repeat for the 4 light poles on the other side. Back to the start (total 8 sets) and plank for the 6. Repeato with 10 merkins, 15 squats and 20 flutter kicks.
Mosey back to the front of the school for Mary – Crunchy Frogs, Diamond Merkins, Dollies, Werkins, Box Cutters, Merkins, American Hammers
COT and YHC took us out.
SOJ takeover has been great so far this week, checking out new AOs and seeing new faces. YHC had heard good things about the size and opportunities at Green Acres and decided to check it out for myself. By driving Bleeder style down I295 YHC arrived a few minutes early to the AO and drove to the back, there’s a ton of space there and should be a great AO. Unfortunately YHCs creativity bucket was empty this morning so round and round the field we go. It was a simple workout but we got about 2.5 miles with a few other things worked in.
The end of round 1 was met with more wildlife. This time I don’t think it would have been good luck. A skunk decided to try to cross the field as everyone was getting back to the starting point. YHC tried to keep Opus out of the skunk’s Path, at first he thought YHC was offering words of encouragement. The urgency was quickly realized and we allowed the skunk to take cover and were able to proceed. This would have taken Marmaduke’s bird incident to a new level if someone had been Marv-ed by a live skunk.
BoomBoom and Bucketmouth are heading back to school soon but it was great to meet them, YHC and the F3 family wishes them luck as they head back. Opus and YHC finally got our “first wind” on the final round and were able to separate from the pack, although it’s likely Phonics was holding back in conversation with Boom Boom.
Great work today men, it was a pleasure to make the trip to lead.
-Everything is coming up Rosie
It was five thirty
The Q said run, so they did
5 miles plus for all
It was good to come back to those hills, it’s been a while for YHC. Thanks for the col beer post run Circle K.
-Everything is coming up Rosie
16 stalwarts and 1 FNG arrived at WDog for a beatdown YHC was hoping was as good as Flipper’s greatest beatdown ever or at least as good as the tribute. Swirly described some strange animal noises coming from near the amphitheater and suggested we stay away from there, noted.
Mosey to the traffic circle for some SSH, DQ, Arm Circles, Copperhead Merkins, LBC
Mosey to the Rusty Cage – 3 dead hang pull-ups (arms fully extended) run to fire hydrant for 10 Bobby Hurleys Repeato x 5
Partner up and grab 1 Sandbag per group. Mosey back to the fire hydrant for a brief Lazy Dora. P1 does 10 squats with sandbag, P2 Al Gore, switch up to 60 total, P1 10 Overhead press P2 plank up to 60 total, P1 WWII w/ sandbag P2 hold 6” Plankarama waiting for those that needed to retie their bag. Catch me if you can back to the sandbag pile – P1 run with sandbag P2 3 burpees and run to catch up.
Mosey to the Carillon for an abbreviated “Assault on the Carillon” 5 burpees, run to up the stairs 10 derkins, 10 donkey kicks repeato until Q calls time
Mosey back, past the circle where there was a nice ring of cones another workout group had left, to a spot of some well manicured grass that could have been used for a putting contest but for us Mary. Start with the YHC favorite Crunchy Frog, then 1-leg Alabama Prom Dates, Freddie Mercuries, and American Hammers.
Back to the flag where YHC took us out.
NMM
Welcome FNG Rounders, named before we were able to hear much about who he is or where he is from. Hopefully you’ll be back soon. Great to see Depends back out too in his 5 week work trip to Richmond.
Swirly and TYA heard some strange noises when they arrived early to secure the AO. Thinking it may have been someone trapping or torturing a raccoon or other animal they advised keeping our distance. As we approached the circle and amphitheater we realized it was only someone setting up the stage. Maybe TYA needs to spend more time on his job sites to familiarize himself with the sound of power tools.
The dead hang pullups and Bobby Hurleys are YHC’s subtle way of attempting to get the PAX to work on form, preparing for Toga’s absence. Extend those arms and get that squat low to touch the ground. Also, it’s never to early to work on the jumper to prepare for a March Madness Q. Glad to have Gumbo back in the mix working out all the gumbo and beignets consumed on his round trip to Louisiana. While the sandbags are there and intact we might as well use them, thanks Lockjaw. As Viral can attest, just make sure they are tied up well first.
As I said in the COT, I am grateful for the opportunity to be a part of this group. A little like the quote “you don’t know what you’ve got until it’s gone” with F3 you don’t know what you were missing until you have it. F3 has helped push me to be better physically, mentally, emotionally and as a leader and for that I am thankful.
If you are a podcast listener, which many of you are now, I suggest you check out Art of Manliness. They just released a podcast with OBT and Dredd on F3. YHC has not been able to listen to it yet but I expect it will reinforce what we already know and reinvigorate everyone to give away this gift we have been given.
Everything is coming up Rosie.
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